Here you go, your 12 week training plan. If you stick to the
plan, it will take you from wherever you are now – whether that’s a
couch potato or a regular gym goer – into a fully-fledged runner.

Remember, if you feel the plan is too much, just slow down or repeat
the previous session; of course you can also speed up if you feel
confident, but listen to your body and don’t ignore aches and pains.
You may find it easier to decide at the start of each week which
days you’ll run. If you can, arrange to walk or jog with a friend –
it’s more fun and you’re more likely to keep with the schedule.